October 2, 2024
0 minute read
Tucker Kistner

CrossFit WOD, October 3, 2024

CrossFit – Thu, Oct 3

Warm-up

General Flow 0:20 Each

Box step ups
Bootstraps
Bend and reach
Cossak squats
Reverse lunge
DB Crush grip press
Box step ups
DB goblet squats
Single arm DB push press (each arm)
Hollow body rocks
Sit ups
DB Box step ups

Specific Warm-Up

Push Press

3 Cued dip and hold
3 Cued dip hold fast stand
3 Cued push press

Rope

2-3 Tucks
2-3 Clamps
2-3 Clamps and Stand
2 Reps workout movement
- Ring rows
- Stand to stand

Metcon

The Griddy (Time)

90 Box Step-ups (20″) @dumbbell(50/35)

45 Push Jerks @weight(135/95)

15 Rope Climbs (15′)

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* Partition However You’d Like

Finisher

Bike erg (Checkmark)

20:00 bike erg

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